Deadlifts 5x5 415 conventional. 2-3 minutes of
rest per set. Getting better each week. Really trying to focus on my conventional for a bit before I go back sumo.
Pull up 2x fail wide grip, 2x fail neutral, 2x fail chinup
Hanging from pullup bar loaded lat stretch 1.5 minutes
Swiss bar hammer curls 5x6 1 minute rest, 85lbs
Reverse EZ bar loaded stretch - bar x 2 mins
Barbell RDLs 5 second negative, 1.5 reps half rep at the stretch
position 4 sets of 6 185
Rear delt tri set, bent over palms out ( external rotation ) 3x15(
12lbs ), rear pec deck 70lbs 3x10 1s hold at top, mini red band pull apart 3x fail
DB shrugs occlusion set 30 reps, 30s rest ( hold the weight ) 15 reps, 30s rest, 15 reps, 30s rest 50lbs
Seated calf raises 2x12 135, 2x10 160, 2x8 180, 1x19 135
Standing Calf machine loaded stretch 25lbs 2 mins
Incline HS press 5x8 5s negative 1s squeeze at top 70lbs
Seated DB press 6s negative 4x6 40s
California Press 5s negative 4x8 with 65
Walking Lunges for 6 minutes + 40lb of chain
Close stance occluded leg press 135 ( next week will go up in weight this was challenging but not too much so )
196 yesterday’s weigh in. Slowly leaning out which is perfect pace. It lets me keep strength as high as possible and build muscle at the same time.
We’re roughly 30 grams of carbs per meal 2-5 on training days plus a pre workout shake, intra workout and post workout shake giving me a few extra 130 or so carbs.
Non workout days ( currently 2 a week right now ) we’re doing 20 carbs per meal 2-5. Fats are around 10 per meal and protein is 45.
I’m skipping carbs on the first meal of each day right now. Some cardio on my off days, nothing crazy. Just grinding and moving forward as I can.
Turns out straight hypertrophy is over as of today, time to start back into triphasic.
I’m roughly 18 weeks out from my next meet. I’ve decided to to the Lexan Fall Classic again this year in Columbus to make up for last years bomb out. We’ll see how this goes.
Our triphasic is going to be a 9 day microcycle versus the standard 7, so this should be interesting.
Squats 435 x 3 cambered bar low box squats, these felt off tonight, probably from not squatting in a few weeks other than front squats.
Deficit Deadlifts 455 x 3
Kneeling Rope crunches 100 4x25
Reverse Hyper 135 4x15
Football bar bench 235x3 not happy with it but not disappointed either.
Close grip 3 board 255 4x5 same feelings as above
Reverse band bench row ( hang a barbell with bands, then row it down ) 4x30s hold, row it down like your bench and squeeze and hold.
3x20 0-90 shoulder rotations 5lbs, these didn’t hurt but didn’t feel good either, should help mobility anyhow.
Squats 4x3 3s negative 335
GHR 4x6 with weight then drop to bw and go to failure, 30lbs 20 bw reps/12/10/7
Banded Leg Press 4x8 455 + 2 monster minis per side
Banded 45 hyper 4x10, doubled monster mini
Deadsquat bar loaded carries 3x50 yards 245
Medium bench 4x3 3s negative 75% 210
Felt really good, next week is 80% if that goes really well I may increase my 100% numbers a bit.
DB neutral bench 4x10 70
Tsunami lat pulldown 4x12 130
Side raises with 3s negative super set with elbows in underhand band pullapart 3x10
Hammer Strength Low row 3x12 100
Single Arm Grenade ball press downs 3x15 50lbs
Bodyweight was 196.0 this morning, so we tweaked my nutrition a bit, bye-bye carbs on off days 
shit.
Monday Light Lower
Box jumps x 20 rest 15-25s between
Speed squats 55% into orange bands 250 6x3 4s negative
Laying Leg Curls 3x20 90
Banded Good mornings 3x25 green band + orange band
Machine Abductions 3x20 superset with machine adductions 3x20 85?
Hanging Leg Raises 4x25
Tuesday Light Upper
MEdball chest throw 20 reps, 15-25s rest
Speed Bench 55% into red band 6x3 4s negative 155
Incline DB bench 3x 1 minute max reps 28, 20, 17 using the 40, need to drop to 30s next week to get more reps in
Hammer Strength chest supported row 3x20 70
6 ways 3x12 7lbs
Fat Grenade ball pull overs 3x20 80
Dips 3x20 assisted machine set to 35
Heavy Lower
Cambered Bar box squat soft pad 455x3 much better than last week
Deficit deadlift 475 x 3
Kneeling cable abs 130 4x25
Long strap reverse hyper ( used short last week ) 180 4x15
Heavy Upper
Football bar bench 245 x3 ( fuck i hate this bar, why do I always pick it, ohh because it works )
3board close grip 255 4x6 because I can’t read the program and do 5 reps like it says.
Reverse band rows 4x 30s holds orange band with green monster mini
Hammer curls superset with ez bar curls 2x still it burnt. Just wanted some blood flow nothing crazy 15lbs on the hammers and 30 on the ez bar
3x20 0-90 laying shoulder rotations
Medium Lower - 4x3 3s negative squat 77.5% 350
GHR 4x6 with weight, drop to BW max reps - honestly didnt even try to count the max reps, just went until I couldn’t. Used a 25lb plate today it’s easier to keep it up higher than the DB
Leg press + 2 green monster minis per side 4x8 585
45 degree hyper + doubled monster mini green band 4x10
DeadSquat bar farmers 3x50 yards 315 lbs.
Woke up today less than I was Saturday, even with Carbs yesterday. My metabolism on days after no carbs is pretty fired up, so hopefully we’ll see another good weight drop this week without affecting lifts.
If my training starts to suffer we’ll bump up some carbs or throw in a cheat meal. The goal is to get me down under 188 a bit faster then go back to low and slow fat loss while recomping.
I had some Graston done on my left arm yesterday and it feels amazing, I can tell the difference between the left and right today though, have a longer appointment this weekend to hit the lats, pecs and both arms.
Medium bench 4x3 3s negative 77.5% 220
DB neutral bench 4x10 70
Tsunami lat pulldown 4x12 130
Side raises with 3s negative super set with elbows in underhand band pullapart 3x10
Hammer Strength Low row 3x12 100
Single Arm Grenade ball press downs 3x15 50lbs
box jumps x 20 rest 15-25s between
Speed squats 57.7% into orange bands 260 6x3 4s negative, these felt really good tonight
Laying Leg Curls 3x20 100
Banded Good mornings 3x25 green band + orange band
Machine Abductions 3x20 superset with machine adductions 3x20 85
Hanging Leg Raises 4x25
MEdball chest throw 20 reps, 15-25s rest
Speed Bench 57.5% into red band 6x3 4s negative 160
Incline DB bench 3x 1 used the 30s this week and it sucked even worse, 41,37,34
Hammer Strength chest supported row 3x20 70
6 ways 3x12 7lbs
Fat Grenade ball pull overs 3x20 80
Dips 3x20 assisted machine set to 35
Those dips had my triceps pumped the eff up.
Saturday I was 193.4. The weight keeps going down, down, down.
Heavy Lower
Cambered Bar box squat soft pad 455x3 shitty
Deficit deadlift 475 x 3 felt like I could of gone up
Kneeling cable abs 130 4x25
reverse hyper 180 4x15
